PROGRAMMING
💪 STRENGTH:
Front Squats:
1 x 3 @ 80% of 3RM (or 70% of 1RM)
1 x 3 @ 85% of 3RM (or 75% of 1RM)
3 x 3 @ 90% of 3RM (or 80% of 1RM)
-then-
5 Front Squats @ 75% (or 65% of 1RM)
-Rest 1:00-
10 Front Squats @ 65% (or 55% or 1RM)
-Rest 1:00-
15 Front Squats @ 55% (or 45% of 1RM)
🏃🏽♂️CONDITIONING:
For time:
1k Run
50 Wallballs
30 Pull-ups
——FITNESS——
For time:
1k Run (or Row)
50 Goblet Squats (Holding Wallball)
30 Jumping Pull-ups
——NOTES——
-Time Cap: 13 Minutes